Who has tried a very low fat vegan diet plan? Did it work? Was it hard to maintain? How were the results?
This is the information that I could find.
You can eat the following foods whenever you feel hungry until you are full (but not until you are stuffed):
* Beans and legumes (lentils, kidney beans, peas, black beans, red Mexican beans, split peas, soybeans, black-eyed peas, garbanzos, navy beans, and so on)
* Fruits (apples, apricots, bananas, strawberries, cherries, blueberries, oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew melons, pineapples, tomatoes, and so on)
* Grains (corn, rice, oats, wheat, millet, barley, buckwheat, and so on)
* Vegetables (potatoes, zucchini, broccoli, carrots, lettuce, mushrooms, eggplant, celery, asparagus, onions, sweet potatoes, spinach, and so on)
You can eat the following foods in moderation:
* Nonfat dairy products, including skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites
* Nonfat or very low-fat commercially available products, including whole grain breakfast cereals, Health Valley chili (and many other Health Valley products), Kraft Free nonfat mayonnaise and salad dressings, Guiltless Gourmet tortilla chips, Quaker Oats oatmeal, Nabisco fat-free crackers, Fleishmann's Egg Beaters, Pritikin soups.
Here are the foods to avoid as much as possible:
* Meats (all kinds, including chicken and fish)
* Oils (all kinds) and oil-containing products, including margarines and most salad dressings
* Nuts and seeds
* High-fat or "low-fat" dairy, including whole milk, yogurt, butter, cheese, egg yolks, cream, and so on
* Sugar and simple sugar derivatives (honey, molasses, corn syrup, high fructose syrup, and the like)
* Any commercially available product with more than two grams of fat per serving
* Whole Grains: 8-13 servings
* Vegetables: 3-5 servings
* Fruit: 2-4 servings
* Non-Dairy Calcium Foods: 2-3 servings
* Non-Cholesterol Protein/Iron Foods: 2-3
Optional or Special Occasion Use
Foods you should eat
* All whole grains and whole-grain cereals, such as brown rice, corn, oatmeal, barley, millet, and wheat berries; many packaged grain cereals, puffed grains, and other healthful cereals.
* Squashes, such as acorn, butternut, buttercup, pumpkin, and zucchini.
* Root vegetables, such as potatoes, sweet potatoes, and yams.
* Legumes, such as peas, split peas, black-eyed peas, string beans, and such beans as chick-peas, lentils, and adzuki, navy, pinto, and black beans.
* Green and yellow vegetables, such as collard greens, broccoli, kale, mustard greens, cabbage, various types of lettuce, and watercress; celery, cauliflower, carrots, and asparagus, and tomato.
* Fruit, such as apples, bananas, berries, grapefruit, oranges, peaches, and pears. (Limited to two servings per day.)
* For most people, simple sugars, salt, and spices used sparingly at the table rather than in cooking.
Avoid the following:
* All red meat, including beef pork, and lamb. All are rich in fat, cholesterol, and other harmful constituents.
* All poultry and fish. Poultry has about the same amount of cholesterol as red meat, while fish varies, depending on the type. Some fish are higher in cholesterol than red meat, others lower.
* All dairy products, including milk, yogurt, and cheese. All are loaded with fat and cholesterol. Low-fat dairy products are not recommended because of potential health hazards, including allergies, childhood diabetes, arthritis, and lactose intolerance.
* All oil, including olive, safflower, peanut, and corn oil. Oil is simply a liquid form of fat.
* All eggs. Eggs are abundant in fat and cholesterol.
* Nuts, seeds, avocados, olives, and soybean products (including tofu, soy cheese, and soy milk). Soybean products are high in fat, unless they have been specially processed (low-fat varieties are also not recommended).
* All dried fruit and fruit juices
* All flour products, such as breads, bagels, and pretzels. The less a food is processed the better it is for weight loss. Flour products are composed of fragments of grain, or relatively small particles, which increase absorption and slow weight loss.
The Basic 15 Grams
Fruits, vegetables, whole grains, and beans are to be the basis of the diet. You can eat as much of these as you want to feel comfortably full and satisfied.
5 Choice Grams
Each day you may consume up to 5 additional grams of fat per day as you please. Anything else you eat that has 1 gram or more of fat on the label needs to be counted.
High-Fat Foods to Avoid
* All bakery products except no-fat breads
* All dairy products except skim milk and fat-free yogurt or cheeses
* All meats (yes, that includes chicken and turkey)
* Cookies, crackers and chips
* Mayonnaise and salad dressings (except fat free)
* Nuts, peanuts and coconuts
* Oils, margarine, butter, shortening and lard
* Soybeans and soybean products such as tofu
These foods add variety to a low-fat diet, but don't eat them in unlimited quantities.
* Skim milk and skim-milk products (one serving = 1 cup)
* Refined grain products with 0 to 1 gram of fat per serving (one serving = about 100 calories, that's about one medium-size pita bread or 1/2 cup of pasta or couscous)
* Sugar and sugary foods (one serving = about 100 calories, that's 2 tablespoons of jam or 1 ounce of jelly beans)
Now, I was under the impression that a healthy vegan diet needed plenty of monounsaturaled and polyunsaturated fats, from things like nuts and avocados, both of which are not allowed on these plans.